F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

/ Schedule

Hot potato morning — 9 showed up for some home fries with some catchup. 🙂 Labrat kicks it off with Parking Lot Tracers Handoff to Bulkhead for the COPSSH, DQ, LBC’s, IW, Hand Release Merkins Spike steals the Q — run to the back hill for some 11’s1 Burpee, Bernie Sanders up the hill, 10 WW2’syou know the drill for the rest.Yardsale — a little fartlek. Run to lights on the right. First person there starts doing an exercise, everyone else does it when they arrive. Exercises included JumpSquats, Burpees, 6 inches, people’s chair Helix — Run to a numbered…

With expectations running high for some big mileage and heavy ground-n-pound today, 17 gloom warriors emerged from their cars to a beautiful No Toll morning beat down that went something like this (according to legend): COP. Mosey to the Tennis Courts for: Imperial Squat Walkers (IC x 10), Russian Soldiers (IC x 10), Cherry Pickers (IC x 10), 10 Burpees OYO. Thang 1. Mosey to the outhouse for a Triple Check of Donkey Kicks, Squats, and Running. Al Gore when done. Thang 2: Mosey to the plush turf of No Toll and complete the following: 10 Box jumps + 10…

10 healthy gentlemen appeared for a very rusty rendition of a Ronnie Q. Here’s what went down: Mosey to the front of the school for COP. Side straddle hops Don Quixote Russian soldiers Arm circles – reverso Merkins Next, mosey to the track for a quick run with some merkins and burpees mixed in. Stop at the jerkin gym and partner up for three sets of 10 jerkins. Move to the bleachers for a round of dips. Quick cool down at the wall with wall sits and balls to the wall, then back to the bleachers for more dips. Mosey…

A sweet sixteen of RVA’s Pax came out to experience a flat run around a lake. Instead it was uphill both ways. YHC called the Kingpin route and off we went. Take the secret trail up Roselawn to Towana and hang a right on the access road in front of Three Chopt. Take a left on Grove and a right on Granite to Cary. A quick left and immediate right on Tempsford. Begin running down the hill. 4s turn around at the Y. 5s do both legs. 6s do both legs twice. Retrace your steps home. TYA took us out…

5 PAX, 3 regulars and two out of town guests, gathered right after the freak rainstorm for a little Hot Potato Q. Swirly led first and took us through the COP. 10x Helicopters, 10x DQ, 20x LBCs, 10x Flutter kicks, 10x Merkins, 20x SSH. Then he took us down to the bowl for 3 rounds of: 20 dips, 10 Derkins and running up the hil and back. He then took us to the tennis court baseline: Lunge across, 10x donkey kicks on the fence Lunge back. Repeat with Russian Soliders, and Bear Crawls. Finally we headed to picnic tables for…

4 Davillians were able to avoid the Easter hangover and to get their week started off with some miles 2 under weight got out early and did their normal route the school grounds and Honey Meadows for a total of just over a 5k Scrum and YHC headed out around the cross country trails, up to the Honey Meadow Estates, through the trails of the neighborhood, then headed back for 4.35 miles As always it was Sunny and 70 SPIT ON THAT!!

5 of the usual suspects arrived in the gloom with a little drizzle to find no one with a plan on where to go and only one Game of Thrones fan looking for someone to talk to. Bullseye suggested the Twin Team to Brigstock out 23 back 22 route and off we went. Mileage varied but all made it back on time, the Twin Team start and finish makes the negative split much easier than most. YHC can’t confirm but Orange Crush was so ready to discuss and disappointed no one watched Game of Thrones that I expect he gave…

8 sponges, including 1 FNG, flopped out of The Fartsack and into Hoedown for a sunny and 70 Monday morning. The motorcyclists hauling through Westham tell the story (loudly) like this… Mosey to the Third Church parking lot for the COP Invisible Jumpropes x22Don Quixote x10Imperial Walkers x15Side-straddle Hops x20Scorpion Kicks x10Hand-Release Mercans x10Little, Baby Crunches x20 Mosey to the Horseshoe Garbage Plate suggested PLTs…so the PAX did 20 PLTs at each of the arrows on the Horseshoe…6 arrows = 120 PLTs each Mosey to the Soccer Field for Lake Florida YHC travels a bunch (or had you not heard)…to…

10 joined us for an all natural breakfast club run on 4/20. Phonics found us on the run. YHC took us out. Breakfast Club quote of today: Andrew: Yo wastoid, you’re not gonna blaze up in here. Nice run gents!

33 gathered as the moon was setting and the sun rising to see what is in store. Here is how it went down. 10 Burpee start Mosey to COP all IC: 22 SSH; 15 Abe Vigoda; 22 Grass Angels; 22 Australian Grass Angels; 22 crunchy Frog; Arm Circles; 22 4 count HRM. Mosey to Carillon field. Partner up 6 Boo-ya Merkins. Partners group in teams of 4. Gomer Pyle and Bulkhead demonstrate buddy rushes. Pax practice on the short width. Pax buddy rush down the long width. Civil war rush back to the Carrilon. Much rejoicing. Mosey down love hill…

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